Does it mean you lose weight by eating?
Low Carb High Fat Diet is a diet with low carbohydrate diet and an increased intake of fat.
This means that the intake of cereals, sugar, fruit, bread, pasta and sweets is prohibited or restricted, and the intake of butter, eggs, dairy products, nuts, olive oil and so on is increased.
The conclusion of the most recent meta-analysis published this year is that there is considerable evidence that saturated fats increase the risk of cardiovascular disease.
This research is in stark contrast to conventional recommendations that reducing fat in the diet reduces the risk of cardiovascular disease.
Invalid drawing of conclusions from scientific research (rather than research itself) led to the fact that conventional nutritional guidelines rather than to influence the reduction of obesity and cardiovascular disease actually deepen these problems.
An example of the wrong drawing of conclusions can be easily seen in the case of margarine. In fact, since 1940 is known to have a polyunsaturated oils (sunflower, corn, soybean) not resistant to high temperatures and that as a result the thermal treatment can reward substances that are potential carcinogens and that may lead to liver cirrhosis, and premature death.
The conclusion that is drawn from these facts was that the problem will be solved if the polyunsaturated oils (which are structurally liquid) “saturate”, i.e. are technologically transferred in solid form.
So, it is always necessary to look critically at the whole picture.
Many imagine the Low Carb High Fat as a diet in which you can eat eggs, bacon and cracklings as much as you want and thereby remain lean and healthy.
It simply is not so.
These are the biggest misconceptions about this diet:
1. I can eat as much as I want, and still lose weight
Unfortunately this is not true.
Whoever wants to lose weight should limit the calorie intake. Overweight is (in healthy people) as a rule, a result of increased caloric intake in relation to calorie consumption.
The fact is that in the Low Carb High Fat Diet is typically easier to achieve reduced calorie intake compared to conventional diets because the increased fat intake leads to a feeling of satiety.
However, if a person has more energy than he consumes through the living and physical activity, won’t lose weight.
2. Our body works perfectly without carbohydrates
The human brain consumes an average of about 120 grams of carbohydrates. If the body does not have enough fuel in the form of carbohydrates, the brain turns to other sources of energy – ketones, resulting catabolism of fatty acids from fat.
For the brain, ketones are not an important source of energy, and it’s simply working less on them.
In a study of cognitive function, a group that was on the strict Low Carb High Fat diet was worse on memory tests compared to a control group that ingested carbohydrates.
3. The Low Carb High Fat Diet fits all
There is no one diet that fits all. Someone will experience a constant lack of energy.
Some people may experience headaches and constipation.
According to one theory The Low Carb High Fat diet typically provides better results in people who secrete more insulin – when we talk about weight loss, they are typically people who have excess body fat deposited in the stomach (type of material endomorph), while in others the better results are obtained with a conventional diet with reduced fat intake.
4. I can exercise with the same intensity with the Low Carb High Fat diet
When talking about the intense training of short duration (weightlifting, sprinting) there is no significant difference in strength in people whose diet is based on low carbohydrate compared to those who consume it in large quantities.
The fact is that anyone who reduces the amount of sugar, starch and alcohol will do something good for their health.
However, cutting carbohydrates completely (so-called strict low carb) is dangerous. In a study in rats, too low levels of carbohydrates led to the growth retardation.
Also, in a study on humans, too few carbs can lead to some problems with the thyroid gland.
For example, if you lower the bread, sweets, pasta and other foods rich in carbohydrates, but instead enter large amounts of vegetables (which contain less carbohydrates) it is certain that you are doing something good for your health.
However, if you enter too few vegetables, and less than 50 grams of carbohydrates a day (50g of carbohydrates is roughly equivalent to the amount of vegetables 2 tomatoes, two zucchini and 2 carrots) – it’s a risk to your health.
So The Low Carb High Fat Diet is a good approach in the regulation of body weight and blood sugar, but only if you do not exaggerate i.e. if carbohydrate intake is not too low.
In practice, this means that even though the calorie based on The Low Carb High Fat diet consists of fat, the quantity of this food can’t be fats, but vegetables – from which one can get enough carbohydrates (and important micronutrients) for the normal functioning of the body.